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Sunflower Seeds

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Sweets / Snacks

Sunflower Seeds Calories and Quick Look At Nutrition Facts

Calories in Sunflower Seeds611Cal 100g
611 Cal 100g(1cup)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsSelenium,Copper
An edible seed that is usually eaten roasted with or without Salt added.

Originally produced throughout North America, sunflower seed is said to have played an important role in Native American diet and culture. Nowadays it is extremely popular throughout China. Sunflower seeds are an excellent source for unsaturated fatty acids, vitamin B1, vitamin B6, folic acid, and niacin.

It is said to contain tryptophan that some believe to help boost serotonin levels.

It contains slightly more tryptophan than Cheese with roughly twice the calories. For purpose of getting tryptophan in your diet, eating sunflower seeds may not be the way to go.



Image of Sunflower Seeds

Sunflower Seeds

Additional Facts for Sunflower Seeds

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content2 (%)
Refuse0 (%)

Nutrition facts for Sunflower Seeds (1cup 100g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy611 Cal536~751Cal
Protein20.1g (80.4 Cal)15~34g
Fat56.3g (506.7 Cal)13~20g
Carbohydrate17.2g (68.8 Cal)75~105g

【PFC Balance】

The calories in Sunflower Seeds per 100g(1cup) is 611 calories. Sunflower Seeds is calculated to be 611Cal per 100 grams making 80Cal equivalent to 13.09g with 56.3g of mostly fat、20.1g of protein、17.2g of carbohydrates in 100g while being rich in vitamins and minerals such as Selenium and Copper.

Vitamins, minerals, dietary fiber, and sodium content for 100g (1cup) of Sunflower Seeds


(Percent Meal Value)

Vitamin A Retinol Equivalent1μg221μgRE
Vitamin E Alpha Tocopherol12mg2.2mg
Vitamin B11.72mg0.32mg
Vitamin B20.25mg0.36mg
Vitamin B61.18mg0.35mg
Pantothenic Acid1.66mg1.5mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber6.9g5.7g~
Sodium Chloride Equivalent0.6g~2.5g

Fatty acid composition in 100g (1cup) of Sunflower Seeds

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids5.68g3g~4.7g
Monounsaturated Fatty Acids12.87g~6.2g
Polyunsaturated Fatty Acids28.31g3g~8.3g
Total Fatty Acids46.86g
N3 Polyunsaturated0.09g

(Percent Meal Value)

N6 Polyunsaturated28.22g
Oleic Acid13000mg
Linoleic Acid28000mg
Alpha Linolenic Acid90mg

Amino acid composition in 100g (1cup) of Sunflower Seeds

Amino acids found in Sunflower Seeds are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 611Cal

Sunflower Seeds:Aerobic exercise duration required to burn 611 calories per 100g (1cup)

  • Walking229min
  • Jogging137min
  • Cycling / Biking / Spinning86min
  • Jumping Rope69min
  • Stretching274min
  • Climbing Steps77min
  • Vacuuming196min
  • Cleaning Bath Tub181min
  • Water Walking172min
  • Swimming86min
  • Aerobics106min
  • Boxercising115min

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